Bonus Dessert Recipe to go with that awesome dinner ♥ Chocolate Chunk Bread Pudding

4 cups (1/2-inch) cubed Hawaiian sweet bread
2/3 cup 2% reduced-fat milk
2 tablespoons sugar
1 1/2 tablespoons unsweetened cocoa
1 tablespoon Kahlúa (coffee-flavored liqueur)
1/2 teaspoon vanilla extract
1 large egg, lightly beaten
Cooking spray
1 ounce semisweet chocolate, coarsely chopped
2 tablespoons frozen fat-free whipped topping, thawed

Preparation

Preheat oven to 350°.Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or until toasted. Remove bread from oven; decrease oven temperature to 325°.

Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate.

Divide remaining bread mixture between ramekins; top with remaining chocolate.Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping.

Nutritional Information

Calories: 319
Fat: 10.6g
Saturated fat: 5.2g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 0.8g
Protein: 9.8g
Carbohydrate: 45.3g
Fiber: 2.1g
Cholesterol: 121mg
Iron: 1.8mg
Sodium: 141mg
Calcium: 125mg

♥ Romance is in the air and we’re saving you money and calories with the Featured Fit Girl Recipe of the week – Pan Seared Scallops on Linguine with a Tomato Cream Sauce ♥

Ingredients

1 cup dry white wine
1/4 cup minced shallots
2 tablespoons fresh lime juice
1 tablespoon grated peeled fresh ginger
2 tablespoons whipping cream
1 tablespoon butter, cut into small pieces
2/3 cup chopped seeded plum tomato
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
1/8 teaspoon black pepper
1 1/2 cups hot cooked linguine
Cooking spray
3/4 pound large sea scallops
1/8 teaspoon salt
Chopped cilantro

Preparation

Combine first 4 ingredients in a medium skillet; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Drain mixture through a fine sieve into a bowl, reserving liquid; discard solids.Return wine mixture to skillet. Add cream; cook over medium heat 1 minute. Add butter, stirring until butter melts. Stir in tomato, 2 tablespoons cilantro, 1/4 teaspoon salt, and pepper. Add linguine; toss well. Cover and keep warm.Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle scallops with 1/8 teaspoon salt. Arrange scallops in pan; cook 2 minutes on each side or until done. Add scallops to pasta mixture; toss gently to combine. Garnish with cilantro if desired

Nutritional Information

Calories: 426
Fat: 13.5g
Saturated fat: 7.3g
Monounsaturated fat: 3.5g
Polyunsaturated fat: 1.2g
Protein: 34.8g
Carbohydrate: 40.6g
Fiber: 2.6g
Cholesterol: 62mg
Iron: 2.8mg
Sodium: 694mg
Calcium: 75mg

Game Day Layered Spicy Black Bean Dip

Ingredients

1 medium avocado, pitted (about 1 cup mashed)
1 tablespoon fresh lime juice
1 teaspoon lime zest
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
1 (15-ounce) can low-sodium black beans, rinsed and drained
1 teaspoon Tabasco
1/3 cup chopped red onion, divided
1 cup jarred salsa
1 cup reduced-fat sour cream
1/4 cup chopped tomato
1/4 cup chopped scallionsLarge bag of tortilla chips for serving (such as Food Should Taste Good)

Preparation

Prep Time: 20 Minutes Total: 20 Minutes
1. Mash avocado, lime juice, lime zest, and half of the salt and pepper in a bowl; set aside.
2. Mash beans, Tabasco, and remaining salt and pepper in another bowl.
3. Place black bean mixture on the bottom of a 4-cup crock or glass bowl. Layer avocado mash on top of beans, then sprinkle with 1/4 cup of the red onion. Top with salsa, then with sour cream. Top with chopped tomato, scallions, and remaining red onion.
4. Serve dip with tortilla chips.

Nutritional Information

Calories: 199
Fat: 9.6g
Cholesterol: 12mg
Protein: 6g
Carbohydrate: 23g
Sugars: 2g
Fiber: 6g
Sodium: 345mg
Saturated fat: 2.9g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.1g

Keeping it going with our Game Day countdown! Honey – Ginger Chicken Bites

Ingredients

2/3 cup honey
2 tablespoons minced peeled fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons cider vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
1 teaspoon grated orange rind
1 teaspoon Worcestershire sauce
4 garlic cloves, minced
1 1/4 pounds skinless, boneless chicken thighs, cut into bite-sized pieces (about 16 thighs)
Cooking spray
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons cornstarch
2 teaspoons water
2 teaspoons sesame seeds, toasted (optional)

Preparation

Combine first 9 ingredients in a large zip-top plastic bag; seal and shake well. Add chicken; seal and toss to coat. Refrigerate at least 2 hours or overnight, turning occasionally.Preheat oven to 425°.Remove chicken from bag, reserving marinade. Arrange chicken in a single layer on the rack of a broiler pan coated with cooking spray. Sprinkle chicken with salt and pepper. Bake at 425° for 20 minutes, stirring once.While chicken is cooking, strain marinade through a sieve into a bowl; discard solids. Place marinade in a saucepan; bring to a boil. Cook 3 minutes; skim solids from surface. Combine cornstarch and water in a small bowl; stir with a whisk. Add cornstarch mixture to pan, stirring with a whisk; cook 1 minute. Remove from heat; pour glaze into a large bowl.Preheat broiler.Add chicken to glaze; toss well to coat. Place chicken mixture on a jelly roll pan; broil 5 minutes or until browned, stirring twice. Sprinkle with sesame seeds, if desired.

Nutritional Information

Calories: 179
Calories from fat: 22
Fat: 4.4g
Saturated fat: 1g
Monounsaturated fat: 1.4g
Polyunsaturated fat: 1.2g
Protein: 18.2g
Carbohydrate: 17g
Fiber: 0.1g
Cholesterol: 76mg
Iron: 1.1mg
Sodium: 430mg
Calcium: 14mg

Game Day Bacon-Onion Dip……

Ingredients

1 (8-oz.) container sour cream
1/2 cup cooked and crumbled bacon
2 tablespoons green onions, sliced
3 tablespoons buttermilk
1 tablespoon horseradish
2 teaspoons fresh lemon juice
1/4 teaspoon pepper
1/2 teaspoon salt
Garnish: chopped fresh chives, black pepper

Preparation

Prep Time: 10 Minutes Total: 10 Minutes
1. Stir together first 8 ingredients. Cover and chill until ready to serve (up to 24 hours). Garnish, if desired.

***TRY THIS TWIST Blue Cheese-Bacon-Onion Dip: Stir in 1 (4-oz.) package crumbled blue cheese.

More Fit Girl Game Day Makeover Recipes – Maple Chicken Wings

Stay tuned as we get you prepared to enjoy Superbowl Sunday Fit Girl Style!
Collect all the recipes from this week to enjoy a guilt free Super Bowl party menu.

Ingredients

2 to 3 pounds chicken wings
1 cup maple syrup
2/3 cup chili sauce
1/2 cup onion, finely chopped
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
1/4 to 1/2 teaspoon red pepper flakes

Preparation

Place wings in a large plastic zipping bag; set aside. Combine remaining ingredients. Reserve one cup for basting; refrigerate until ready to use.Pour remaining marinade over wings, turning to coat. Seal bag; refrigerate for 4 hours, turning occasionally. Drain and discard marinade. Place wings in a lightly greased 13″x9″ baking pan.Bake, uncovered, at 375 degrees for 30 to 40 minutes, basting with reserved marinade, until golden and juices run clear when pierced.

Who needs Friday’s when we have your Game Day dips and snacks right here without the extra calories. Today’s Featured Fit Girl Recipe- Spinach & Artichoke Dip

Stay tuned as I will be posting more Game Day snacks thru out the week until Super Bowl.

Ingredients

1/2 cup fat-free sour cream
1/4 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (14-ounce) can artichoke hearts, drained and chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
6 ounces part-skim mozzarella cheese, shredded and divided (about 1 1/2 cups)
1 ounce fresh Parmesan cheese, grated and divided (about 1/4 cup)

Preparation

Hands On: 13 Minutes Total: 46 Minutes
1. Preheat oven to 350°.
2. Combine first 7 ingredients in a large bowl, stirring until well-blended. Add 4 ounces (1 cup) mozzarella and 2 tablespoons Parmesan; stir well. Spoon mixture into a broiler-safe 1 1/2-quart glass or ceramic baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly.
3. Preheat broiler to high (leave dish in oven). Broil dip for 3 minutes or until cheese is lightly browned

Nutritional Information

Calories: 75
Fat: 4.2g
Saturated fat: 2.4g
Monounsaturated fat: 1.1g
Polyunsaturated fat: 0.2g
Protein: 5.9g
Carbohydrate: 3.7g
Fiber: 0.4g
Cholesterol: 15mg
Iron: 0.5mg
Sodium: 216mg

Featured Fit Girl Recipe of the week- STUFFED PEPPERS

Ingredients

4 bell peppers (any color)
Kosher salt and freshly ground black pepper
4 teaspoons olive oil
2 cloves garlic, finely chopped
1 small onion, chopped
8 ounces 90-percent lean ground turkey
1 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
2 tablespoons tomato paste
1 cup low-sodium chicken broth
1/2 cup long-grain white rice
1/3 cup brown lentils
1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint
Shredded cheese optional

Directions

Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes. Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

Calories: 320
Total Fat; 11 grams
Saturated Fat: 3 grams
Protein: 20 grams
Total carbohydrates: 37 grams
Sugar: 5 grams
Fiber: 8 grams
Cholesterol: 37 milligrams
Sodium: 426 milligrams

Health benifits of cayene pepper.

I(FitGirlsROCKLanda) love BREAKFAST. It is the most important meal of the day. It’s gets you fueled up in the morning and revs up your metabolism. A good habit is to try and eat your first meal at least by 9. My meal today consists of chicken sausage, honey wheat toast, fresh strawberries and 1 egg with egg whites. I like to spice up my eggs with some parsley,  garlic and cayene pepper. For those on their weight loss journey… I thought I’d share the many health benifits of cayene pepper. # stay motivated

Health Benefits

Hot and spicy, cayenne pepper adds zest to flavorful dishes around the world and health to those brave enough to risk its fiery heat. The hotness produced by cayenne is caused by its high concentration of a substance calledcapsaicin. Technically referred to as 8-methyul-N-vanillyl-6-nonenamide, capsaicin has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to help prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages.In addition to their high capsaicin content, cayenne peppers are also a very good source of vitamin A, through its concentration of pro-vitamin A carotenoids including beta-carotene. Beta-carotene is not only a potent antioxidant in its own right, but can be converted in the body to vitamin A, a nutrient essential for the health of allepithelial tissues (the tissues that line all body cavities including the respiratory, gastrointestinal and reproductive tracts). Beta-carotene may therefore be helpful in reducing the symptoms of asthma, osteoarthritis, and rheumatoid arthritis. In addition, its antioxidant activity make it useful in preventing the free radical damage that can lead to atherosclerosis, colon cancer, and diabetic complications, like nerve damage and heart disease.

Fight Inflammation

All chili peppers, including cayenne, contain capsaicin, which in addition to giving cayenne its characteristic heat, is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains. The hottest varieties include habanero and Scotch bonnet as well as cayenne peppers. Jalapenos are next in their heat and capsaicin content, followed by the milder varieties, including Spanish pimentos, and Anaheim and Hungarian cherry peppers.Capsaicin is being studied as an effective treatment for sensory nerve fiber disorders, including pain associated with arthritis, psoriasis, and diabetic neuropathy. When animals injected with a substance that causes inflammatory arthritis were fed a diet that contained capsaicin, they had delayed onset of arthritis, and also significantly reduced paw inflammation.

Natural Pain Relief

Topical capsaicin has been shown in studies to be an effective treatment for cluster headaches and osteoarthritis pain. Several review studies of pain management for diabetic neuropathy have listed the benefits of topical capsaicin to alleviate disabling pain associated with this condition.In a double-blind placebo controlled trial, nearly 200 patients with psoriasis were given topical preparations containing either capsaicin or placebo. Patients who were given capsaicin reported significant improvement based on a severity score which traced symptoms associated with psoriasis. The side effect reported with topical capsaicin cream is a burning sensation at the area of application.

Cardiovascular Benefits

Cayenne and other red chili peppers have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot peppers like cayenne are used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.

Clear Congestion

Capsaicin not only reduces pain, but its peppery heat also stimulates secretions that help clear mucus from your stuffed up nose or congested lungs. Capsaicin is similar to a compound found in many cold remedies for breaking up congestion, except that capsaicin works much faster. A tea made with hot cayenne pepper very quickly stimulates the mucus membranes lining the nasal passages to drain, helping to relieve congestion and stuffiness. Next cold and flu season, give it a try.

Boost Immunity

Cayenne peppers’ bright red color signals its high content of beta-carotene or pro-vitamin A. Often called the anti-infection vitamin, vitamin A is essential for healthy epithelial tissues including the mucous membranes that line the nasal passages, lungs, intestinal tract and urinary tract and serve as the body’s first line of defense against invading pathogens.

Prevent Stomach Ulcers

Chili peppers like cayenne have a bad–and undeserved–reputation for contributing to stomach ulcers. Not only do they not cause ulcers, these hot peppers may help prevent them by killing bacteria you may have ingested, while powerfully stimulating the cells lining the stomach to secrete protective buffering juices that prevent ulcer formation. The use of cayenne pepper is actually associated with a reduced risk of stomach ulcers.

Lose Weight

All that heat you feel after eating hot chili peppers takes energy–and calories to produce. Even sweet red peppers have been found to contain substances that significantly increase thermogenesis (heat production) and oxygen consumption for more than 20 minutes after they are eaten.

Featured Fit Girl Recipe of the week

Pan-Fried Chicken

We all love our fried chicken. So check out this recipe that will keep you in Fit Girl status. Pan-fried chicken is a healthy alternative to traditional fried chicken. Replacing some of the salt with spices like ginger, paprika, cinnamon, and nutmeg reduces the amount of sodium and pumps up the flavor.

Ingredients

1/2 cup whole-wheat flour
 1/2 teaspoon ground ginger
1/2 teaspoon hot paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon fine sea salt
2 bone-in chicken breast halves, skinned 
2 bone-in chicken thighs, skinned 
2 chicken drumsticks, skinned 
1/4 cup peanut oil

Preparation

1. Sift together first 6 ingredients; place mixture in a large zip-top plastic bag. Sprinkle salt evenly over chicken. Add chicken, one piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a cooling rack; place rack in a jelly-roll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, one piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture.
2. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low, and cook 25 minutes or until done, carefully turning every 5 minutes.
3. Line a clean cooling rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes.

Nutritional Information

Calories: 245
Fat: 10.1g
Saturated fat: 2g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3g
Protein: 28.2g
Carbohydrate: 9g
Fiber: 0.8g
Cholesterol: 87mg
Iron: 1.8mg
Sodium: 240mg
Calcium: 17mg